How can I improve
I dunno, depends on what your weak areas are and what you've done to improve in the past... if you're stuck at a rating it's best to work on weak areas and to try something different... so a big clue is if you think to yourself _____ type of position or _____ type of study is boring, it means you've probably been avoiding it, and it's outside of your comfort zone... so that's probably a way to improve.
In general, for higher rated players, I like the idea of building databases. So if you see a GM game with a cool attack, SAVE IT SOMEHOW and write a few sentences about why you like it or why it's instructive. It could be bookmarking a link, or if you have chessbase or some database saving the .pgn. In the past I've freakin' taken screenshots of position and saved them... anyway, over time you'll have folders that grow... a mistakes folder, a rook endgame folder, a French defense folder, whatever. From time to time review all the material in a folder. Throw out stuff that's not so good, and keep adding stuff you think is interesting.
Also Yusupov's build, boost, evolve, books are high quality. I really like them. Maybe get the green ones (those are the hardest 3, and are aimed at players around FIDE 1900-2100 IIRC).
Paper llama what is ur actual strength?
Meh, who knows. I'd have to play games to find out what my range is, but I'm lazy.
I assume 2300 blitz would be difficult, but something that I could do in a few weeks, and 23xx bullet would be easy to maintain... right now my bullet is too high. I assume 2200 rapid would be difficult, but I've never actually tried in rapid (like... ever, on any account) so it's hard to know... because of cheating it's not very appealing to me.